Nutrition
Counseling
Center
1. Whole
grains
Whole‐grain
products
such
as
whole‐grain
cereal,
pasta,
bread,
tortillas
have
more
fiber,
minerals
and
vitamins
than
refined
grains.
They
are
great
sources
of
B
vitamins,
vitamin
E,
magnesium,
and
iron
and
the
fiber
helps
promote
a
feeling
of
fullness
and
satisfaction.
2. Beans/
legumes/
lentils
They
are
very
low
in
fat
and
high
in
fiber,
protein,
iron,
zinc
and
magnesium.
Vegetarians
should
incorporate
more
of
these
plant‐based
protein
sources
into
their
diet.
In
addition,
the
fiber
and
water
content
works
together
to
promote
satiety
and
to
regulate
blood
sugar.
3. Healthy
oils
Oils
that
consist
mostly
of
monounsaturated
fats
are
considered
healthy
oils.
Canola
and
olive
oils
are
very
good
examples.
They
can
lower
LDL
(bad
cholesterol)
and
raise
HDL
(good
cholesterol),
which
in
turn
reduces
the
risk
of
heart
disease.
4. Fish
Fatty
cold‐water
fish
such
as
salmon,
tuna,
herring
and
mackerel
are
rich
sources
of
omega‐
3
fatty
acids
which
can
reduce
inflammation,
lower
blood
triglycerides
and
fight
heart
disease.
These
fats
are
particularly
important
for
visual
and
brain
development
in
infants
and
children.
5. Nuts
Nuts
are
high
in
fat,
but
mostly
monounsaturated
and
polyunsaturated
fats.
The
rich
content
of
vitamin
E
also
contributes
to
its
protective
effect.
Peanut
butter,
and
other
nut
butters,
are
nutrient‐dense
and
delicious
foods
made
from
nuts.
6. Flaxseeds
They
have
a
nutty
flavor
with
plenty
of
omega‐3
fatty
acids.
Ground
flaxseeds
provide
the
maximum
benefits
because
they
can
be
absorbed
easier.
7. Avocado
This
fruit
has
a
creamy
texture
and
is
loaded
with
nutrients.
Most
of
its
calories
come
from
the
heart‐healthy
monounsaturated
fat.
It
contains
potassium,
vitamin
K
and
folate
as
well.
Adequate
vitamin
K
is
needed
for
normal
blood
clotting
and
folate
is
used
in
red
blood
cell
synthesis.
8. Sweet
potatoes
and
Winter
Squashes
They
are
excellent
sources
of
beta
carotene,
vitamin
C,
potassium
and
fiber.
These
yellow
and
orange
vegetables
boost
our
immune
system
during
flu
season,
help
with
regular
bowel
movements,
and
protect
our
skin
against
sun
damage.
9. Berries
Berries
are
loaded
with
antioxidants
especially
vitamin
C.
Antioxidants
protects
us
from
heart
disease,
cancer,
cataracts,
aging,
memory
loss
and
much
more.
Blueberries,
blackberries,
strawberries,
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
Nutrition
Counseling
Center
cherries,
cranberries
all
are
great
choices.
10. Tomatoes
Possess
strong
antioxidant
power
from
beta‐carotene
and
lycopene
(a
pigment
that
gives
the
red
color)
which
are
associated
with
reduced
risk
of
cancers,
notably
prostate
cancer.
11. Oranges
Oranges
are
one
of
the
best
food
sources
of
vitamin
C.
They
are
also
rich
in
folate,
potassium
and
fiber.
They
provide
a
variety
of
benefits,
from
fighting
illness
to
increasing
iron
absorption.
Many
other
fruits
from
the
citrus
category
such
as
grapefruits
and
lemons
contain
similar
nutritional
value!
12. Melons
Cantaloupe
and
honeydew
melons
can
now
be
seen
all
year
round.
These
succulent
great‐tasting
fruits
are
packed
with
vitamin
A
and
C.
13. Milk
Milk
is
loaded
with
calcium
and
protein,
which
are
essential
for
building
strong
bones
and
muscles.
It
is
also
a
good
source
of
vitamin
D,
B
vitamins
and
phosphorus.
14. Yogurt
Like
all
dairy
products,
yogurt
is
rich
in
calcium.
And
on
top
of
this,
it
is
cultured
with
healthy
bacteria
called
probiotics.
These
healthy
bacteria
help
improve
digestive
health,
boost
the
immune
system
and
relieve
symptoms
of
irritable
bowel
syndrome.
Also
try
other
fermented
dairy
products
such
as
Kefir.
15. Eggs
Eggs
are
low
in
cost,
high
in
essential
vitamins
and
minerals.
They
contain
all
the
nine
essential
amino
acids
for
our
body
and
are
also
a
good
source
of
iron,
zinc
and
choline
(an
important
nutrient
for
pregnant
woman).
16. Oatmeal
Is
a
great
sourch
of
soluble
fiber
which
helps
to
lower
blood
cholesterol.
17. Spinach
Leafy
green
vegetables
are
abundant
in
antioxidants
and
phytochemicals.
They
are
a
great
source
of
folate
which
plays
an
important
role
in
red
blood
cell
production,
mental
health,
brain
function
and
pregnancy.
They
are
also
strong
antioxidants.
18. Broccoli
and
Cauliflower
Cruciferous
flowers
contain
phytonutrients
that
reduce
risks
of
cancer
and
heart
disease.
They
have
lots
of
vitamin
C,
beta
carotene
and
folate.
When
broccoli
pairs
up
with
tomato,
they
are
more
effective
in
fighting
against
prostate
cancer.
19. Tofu
Tofu
and
other
soy
foods
like
edamame
and
tempeh
are
very
rich
in
protein,
making
them
an
excellent
meat
alternative
for
vegetarians
and
they
contain
all
the
nine
essential
amino
acids
for
our
body.
Good
for
everyone,
the
isoflavones
found
in
soy
and
soy
products
are
associated
with
lower
incidence
of
osteoporosis,
breast
cancer
and
prostate
cancer.
20. Dark
chocolate
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
Nutrition
Counseling
Center
Want
something
to
satisfy
your
sweet
tooth?
The
cocoa
in
dark
chocolate
is
very
rich
in
flavonoids,
an
antioxidant
which
has
been
proven
to
reduce
heart
ease.
Besides,
a
little
treat
once
in
a
while
helps
to
lift
your
mood
and
keep
you
happy!
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
Nutrition
Counseling
Center
DO
YOU
KNOW…?
100%
wheat
or
multigrain
does
not
always
mean
whole
grains.
Look
in
the
ingredient
list
for
“whole
grain”
or
look
for
3
or
more
grams
of
fiber
per
serving.
COOKING
TIPS
Substitute
white
flour
with
whole
wheat
flour.
Try
whole
grain
pasta,
bread,
cereal
and
rice.
Consume
half
of
your
grain
servings
from
whole
grains.
Whole
Wheat
Pizza
Dough
Ingredients

1
(.25
ounce)
package
active
dry
yeast

1
cup
warm
water

2
cups
whole
wheat
flour

1/4
cup
wheat
germ

1
teaspoon
salt

1
tablespoon
honey
Directions
1. Preheat
oven
to
350
degrees
F
(175
degrees
C).
In
a
small
bowl,
dissolve
yeast
in
warm
water.
Let
stand
until
creamy,
about
10
minutes.
2. In
a
large
bowl
combine
flour,
wheat
germ
and
salt.
Make
a
well
in
the
middle
and
add
honey
and
yeast
mixture.
Stir
well
to
combine.
Cover
and
set
in
a
warm
place
to
rise
for
a
few
minutes.
3. Roll
dough
on
a
floured
pizza
pan
and
poke
a
few
holes
in
it
with
a
fork.
Bake
in
preheated
oven
for
5
to
10
minutes,
or
until
desired
crispiness
is
achieved.
4
Easy
Ways
to
Prepare
Beans
Soup
Throw
black
beans
(or
any
kinds
of
bean
you
like)
into
a
pot
of
chicken
broth.
Add
chopped
celery,
onion,
tomatoes.
Cook
until
thickened.
Salad
Choose
your
favorite
beans
and
toss
it
into
your
mixed
salad.
Add
oil,
vinegar,
salt
and
pepper.
Sprinkle
some
feta
cheese
on
top.
Chili
Place
kidney
beans,
tomato
juice,
onions,
celery,
garlic,
green
pepper,
chili
powder
and
cooked
ground
beef
into
a
large
skillet.
Simmer
for
1
1/2
hours.
Hummus
Put
garbanzo
beans,
olives,
and
garlic
into
a
blender.
Pour
in
olive
oil
and
lemon
juice;
season
with
basil,
cilantro,
salt,
and
pepper.
Cover
and
puree
until
smooth.
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
DO
YOU
KNOW…?
Canned
beans
are
usually
high
in
sodium.
Rinse
them
before
cooking
or
choose
the
low‐sodium
option.
For
dried
beans,
soak
them
for
at
least
4
hours
ahead
to
reduce
cooking
time.
COOKING
TIPS
Add
beans
to
your
appetizer,
entrée
or
side
dishes.
Keep
your
dishes
colorful
by
adding
a
variety
of
beans,
e.g.
black
beans,
garbanzo
beans,
lima
beans,
navy
beans
chickpeas.
Nutrition
Counseling
Center
DO
YOU
KNOW…?
Vegetable
oils
that
are
high
in
monounsaturated
fats
include
olive
oil,
canola
oil,
peanut
oil,
sunflower
oil
and
sesame
oil.
COOKING
TIPS
Try
cake
and
pastry
recipes
that
use
olive
oil
instead
of
butter
or
margarine.
Choose
spreads
made
from
canola
or
olive
oils.
Balsamic
Vinegar
and
Olive
Oil
Dressing
Ingredients
(Make
10
oz)

1
sprig
fresh
oregano

1
sprig
fresh
thyme

1
cup
olive
oil

1/4
cup
balsamic
vinegar

salt
and
pepper
to
taste
Directions
1. In
a
medium
glass
mixing
bowl
combine
the
oregano,
thyme,
oil,
vinegar,
salt
and
pepper.
2. Mix
together
and
pour
mixture
into
a
bottle,
using
a
funnel
to
keep
from
losing
oil.
Cover
tightly
and
store
at
room
temperature.
Maple
Teriyaki
Salmon
Ingredients
(Make
4
servings)

1/3
cup
apple
juice

1/3
cup
maple
syrup

3
tablespoons
soy
sauce

2
tablespoons
finely
chopped
onion

2
garlic
cloves,
minced

4
(8
ounce)
salmon
fillets
Directions
1. In
a
bowl,
combine
the
first
five
ingredients.
Remove
1/2
cup
for
basting;
cover
and
refrigerate.
Pour
remaining
marinade
into
a
large
re‐sealable
plastic
bag.
Add
salmon;
seal
bag
and
turn
to
coat.
Refrigerate
for
1‐3
hours.
2. Drain
and
discard
marinade.
Broil
salmon
4‐in.
from
the
heat
for
5
minutes.
Baste
with
reserved
marinade.
Broil
10
minutes
longer
or
until
fish
flakes
easily
with
fork,
basting
frequently.
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
DO
YOU
KNOW…?
Fatty
cold‐water
fish
e.g.
salmon,
tuna,
herring
and
mackerel
are
all
rich
sources
of
omega‐3
fatty
acids.
COOKING
TIPS
Salmon
are
great
for
baking,
broiling,
grilling,
and
pan
frying.
Try
tossing
it
in
salad.
Shoot
for
two
4oz
serving
each
week.
Nutrition
Counseling
Center
DO
YOU
KNOW…?
Nuts
are
packed
with
nutrients,
but
they
are
also
calorie
dense.
You
can
easily
consume
a
lot
without
paying
much
attention.
Always
practice
mindful
eating
and
portion
control.
COOKING
TIPS
Sprinkle
nuts
on
top
of
salad,
cereal
or
yogurt.
Replace
croutons
in
soup
with
nuts.
Add
nuts
to
pancakes,
cakes,
bread
and
muffins.
Sweet
and
Spicy
Almonds
Ingredients
(Make
4
servings)

1/4
cup
sugar

2
tablespoons
canola
oil

1
teaspoon
cayenne
pepper

1/2
teaspoon
garlic
salt

1/2
teaspoon
chili
powder

1/4
teaspoon
crushed
red
pepper
flakes

2
cups
unblanched
whole
almonds
Directions
1. In
a
bowl,
combine
the
first
six
ingredients.
Add
almonds;
toss
to
coat.
2. Spread
into
a
greased
baking
pan.
Bake
at
250
degrees
F
for
30
minutes
or
until
lightly
browned,
stirring
occasionally.
Cool.
Store
in
an
airtight
container.
Blueberry
Flax
Pancake
Ingredients
(Make
4
servings)

1
1/2
cups
dry
pancake
mix

1/2
cup
flax
seed
meal

1
cup
skim
milk

2
eggs

1
cup
fresh
or
thawed
frozen
blueberries
Directions
1.
Set
a
nonstick
skillet
over
medium
heat.
2.
In
a
medium
bowl,
stir
together
the
pancake
mix
and
flax
seed
meal.
In
a
separate
bowl
or
measuring
cup,
whisk
together
the
milk
and
eggs.
Pour
the
liquid
into
the
dry
ingredients,
and
stir
just
until
moistened.
3.
Spoon
1/4
cupfuls
of
batter
onto
the
hot
skillet.
Sprinkle
with
as
many
blueberries
as
desired.
Cook
until
bubbles
appear
on
the
surface,
then
flip
and
cook
until
browned
on
the
other
side.
DO
YOU
KNOW…?
Ground
flaxseeds
are
most
readily
absorbed.
Grind
the
seeds
with
a
coffee
grinder
and
store
them
in
the
fridge
to
prevent
turning
rancid.
They
can
be
kept
in
an
air‐
tight
container
for
months.
COOKING
TIPS
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
Sprinkle
ground
flax
to
your
oatmeal
or
cereal.
Mix
ground
flax
with
mustard
or
mayonnaise.
Toss
salad
with
flax
oil.
Add
flax
into
meatloaf
or
meatballs.
Nutrition
Counseling
Center
DO
YOU
KNOW…?
One
avocado
contains
about
13
grams
of
fiber
and
2/3
of
its
fat
content
(30
grams
in
total)
is
monounsaturated!
Eat
half
at
a
time
to
enjoy
all
the
good
stuff
while
keeping
your
daily
fat
intake
on
track.
COOKING
TIPS
Add
avocado
to
salad,
sandwiches
and
salsa.
Mash
it
into
baked
potatoes.
5‐Minute
Guacamole
Ingredients
(Make
6
servings)

1
medium
ripe
avocado,
peeled
and
cubed

1
tablespoon
salsa

1
clove
garlic,
peeled

1/4
teaspoon
salt
Directions
1. In
a
food
processor,
combine
all
ingredients;
cover
and
process
until
smooth.
Transfer
to
a
small
bowl;
serve
immediately.
Mashed
Sweet
Potatoes
Ingredients
(Make
one
9”X13”
pan)

10
sweet
potatoes,
peeled
and
quartered

1
cup
orange
juice

1
cup
butter

3
tablespoons
white
sugar

2
cups
marshmallows
Directions
1. Bring
a
large
pot
of
salted
water
to
a
boil.
Add
potatoes
and
cook
until
tender
but
still
firm,
about
15
minutes.
Drain,
cool
and
mash.
2. Preheat
oven
broiler.
3. Mix
mashed
potatoes
with
orange
juice,
butter
and
sugar
until
smooth.
Spread
in
a
9x13
inch
baking
dish.
Cover
with
marshmallows.
4. Place
dish
under
preheated
broiler
until
marshmallows
melt
and
turn
brown,
5
to
10
minutes.
DO
YOU
KNOW…?
Roasting
is
a
better
preparation
method
than
boiling.
Cooking
in
water
can
leach
out
the
water‐
soluble
nutrients.
COOKING
TIPS
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
Thicken
soup
with
pureed
sweet
potatoes.
For
easy
preparation,
cut
into
half
and
cook
it
in
microwave
or
oven.
If
you
purchase
organic
sweet
potatoes,
you
can
eat
it
without
peeing.
Nutrition
Counseling
Center
DO
YOU
KNOW…?
Most
of
the
nutrients
come
from
the
seed
and
pulp,
so
eat
a
cup
of
berries
instead
of
drinking
a
cup
of
juice.
During
winter
when
berries
are
not
in
season,
go
for
frozen
berries,
which
are
as
nutritious
as
fresh
berries.
COOKING
TIPS
Mix
berries
with
salad
or
yogurt.
Add
dried
berries
to
bread
and
pancakes.
Pack
them
as
snacks
for
work
or
school.
Blueberry
Banana
Muffin
Ingredients
(Make
12
servings)

2
cups
whole
wheat
flour

1
1/2
cups
mashed
bananas

1/3
cup
brown
sugar

4
egg
whites

1/2
teaspoon
ground
cinnamon

1
teaspoon
vanilla
extract

2
teaspoons
baking
powder

1
cup
fresh
blueberries

1
teaspoon
baking
soda
Directions
1.
Preheat
oven
to
350
degrees
F
(175
degrees
C).
Lightly
grease
a
12
cup
muffin
pan.
2.
In
a
large
bowl,
mix
the
whole
wheat
flour,
brown
sugar,
cinnamon,
baking
powder,
and
baking
soda.
In
a
separate
bowl,
mix
the
bananas,
egg
whites,
and
vanilla
extract.
3.
Mix
the
banana
mixture
into
the
flour
mixture
until
smooth.
Fold
in
the
blueberries.
Spoon
the
batter
into
the
prepared
muffin
pan.
4.
Bake
16
minutes
in
the
preheated
oven,
or
until
a
toothpick
inserted
in
the
center
of
a
muffin
comes
out
clean.
4
Easy
Ways
to
Prepare
Tomatoes
Salad
Slice
the
tomato
and
toss
it
into
mixed
salad.
Add
mozzarella
cheese
and
drizzle
olive
oil
on
top.
Soup
Combine
canned
crushed
tomatoes
and
chicken
broth
in
a
large
saucepan.
Bring
to
a
boil.
Add
basil
and
sugar.
Stir
in
skim
milk
and
butter.
Salsa
Mix
chopped
tomatoes,
onions,
chili
peppers,
cilantro,
salt
and
lime
juice
together.
Chill
for
one
hour
before
serving.
Tomato
Paste
Sauté
garlic
and
onion
in
a
large
saucepan.
Add
8
–
10
chopped
whole
tomatoes,
several
teaspoons
of
herbs
and
simmer
for
an
hour.
Season
with
salt,
ground
pepper
and
olive
oil.
DO
YOU
KNOW…?
The
deeper
the
red
color,
the
higher
the
lycopene
content.
Lycopene
is
concentrated
during
cooking.
It
is
absorbed
2.5
times
better
from
tomato
paste
than
fresh
tomatoes.
COOKING
TIPS
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
Use
tomato
sauce
instead
of
white
sauce
in
pasta.
Purchase
cherry
tomatoes
and
eat
it
as
snacks.
Nutrition
Counseling
Center
DO
YOU
KNOW…?
Orange
belongs
to
the
citrus
family,
which
also
includes
clementine,
leech,
lime,
grapefruit,
mandarin,
tangerine,
and
lemon.
A
whole
piece
of
fruit
is
always
more
nutritious
than
a
cup
of
juice.
COOKING
TIPS
Add
orange
segments
to
stir
fry
beef
or
chicken.
Mix
it
into
yogurt.
Keep
on
hand
as
a
refreshing
snack.
Mandarin
Mixed
Green
Salad
Ingredients
(Make
2
servings)

2
cups
torn
mixed
salad
greens

1/2
cup
mandarin
oranges

1/4
cup
chopped
walnuts,
toasted
Citrus
Vinaigrette:

3
tablespoons
orange
juice

1
teaspoon
reduced‐sodium

2
teaspoons
balsamic
vinegar
soy
sauce

1
teaspoon
olive
oil

1/2
teaspoon
minced

1
teaspoon
honey
gingerroot

1
teaspoon
Dijon
mustard

1
garlic
clove,
minced
Directions
1. Place
greens
on
two
serving
plates;
top
with
oranges
and
walnuts.
In
a
blender,
combine
the
vinaigrette
ingredients;
cover
and
process
until
blended.
Drizzle
over
salads.
Cantalope
Smoothie
Ingredients
(Make
4
servings)

1/4
cantaloupe
‐
peeled,
seeded
and
cubed

1/4
honeydew
melon
‐
peeled,
seeded
and
cubed

1
lime,
juiced

2
tablespoons
sugar
Directions
1.
In
a
blender,
combine
cantaloupe,
honeydew,
lime
juice
and
sugar.
Blend
until
smooth.
Pour
into
glasses
and
serve.
DO
YOU
KNOW…?
Ripened
melon
contains
the
most
antioxidants.
To
check
ripeness,
tap
the
melon
to
test
for
a
hollow
sound.
Choose
one
that
is
heavy
for
its
size.
A
fragrant
aroma
usually
indicates
it
has
ripened.
COOKING
TIPS
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
Cut
up
the
whole
melon.
Store
it
in
the
fridge
and
eat
whenever
you
like.
Melons
match
very
well
with
salad.
Nutrition
Counseling
Center
DO
YOU
KNOW…?
Skim
milk
has
less
than
0.5%
milk
fat
and
only
45%
calories
of
whole
milk
per
8
oz
serving,
yet
still
supplies
all
the
nutrients
that
are
originally
present
in
the
milk.
COOKING
TIPS
Aim
for
3
servings
of
dairy
each
day.
Cook
your
morning
cereal
with
milk.
Enjoy
a
cup
of
hot
milk
chocolate
in
winter.
Strawberry
Kiwi
Milkshake
Ingredients
(Make
8
servings)

4
cups
sliced
fresh
strawberries

4
cups
sliced
kiwifruit

4
cups
milk

4
cups
vanilla
ice
cream
Directions
1. Place
the
strawberries,
kiwi,
milk,
and
ice
cream
in
a
blender
(in
batches,
if
necessary),
and
blend
until
smooth.
Pour
into
tall
cups,
and
enjoy!
Yogurt
and
Cucumber
Dip
Ingredients
(Make
16
servings)

1
(16
ounce)
container
low‐fat
plain
yogurt

1
cucumber,
peeled,
seeded,
and
grated

1
clove
garlic,
minced

1
tablespoon
chopped
fresh
parsley

1
tablespoon
chopped
fresh
mint

1
tablespoon
fresh
lemon
juice

salt
and
pepper
to
taste
Directions
1.
Line
a
colander
with
two
layers
of
cheesecloth
and
place
it
over
a
medium
bowl.
Place
the
yogurt
on
the
cheesecloth
and
cover
the
colander
with
plastic
wrap.
Allow
yogurt
to
drain
overnight.
2.
Lay
grated
cucumber
on
a
plate
lined
with
paper
towel;
allow
to
drain
1
to
2
hours.
3.
Combine
the
drained
yogurt,
cucumber,
garlic,
parsley,
mint,
lemon
juice,
salt,
and
pepper
in
a
bowl.
Refrigerate
for
at
least
2
hours
before
serving.
DO
YOU
KNOW…?
Besides
yogurt,
buttermilk,
kefir,
sour
cream,
cheese
and
kumis
are
also
fermented
with
active
cultures.
People
with
lactose
intolerance
usually
have
no
problems
with
yogurt
because
the
lactic
acid
bacteria
help
with
lactose
digestion.
COOKING
TIPS
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
Dip
baby
carrots
and
celery
sticks
in
yogurt.
Mix
it
with
cereals
and
granola
or
top
it
on
pancakes
Yogurt
parfait
is
an
excellent
choice
for
dessert.
Nutrition
Counseling
Center
DO
YOU
KNOW…?
One
egg
has
about
213mg
cholesterol,
all
of
which
come
from
the
egg
yolk.
Limit
to
one
egg
a
day
or
eat
the
egg
whites
only
if
you
really
want
more.
Egg
substitute
is
another
option.
COOKING
TIPS
Start
your
morning
with
an
egg
burrito.
Hard
boiled
eggs
are
easy
to
pack
for
lunch.
Mix
chopped
up
hard
boiled
egg
in
garden
salad.
Egg
Salad
Ingredients
(Make
4
servings)

8
eggs

1/2
cup
fat‐free
mayonnaise

1
teaspoon
prepared
yellow
mustard

1/4
cup
chopped
green
onion

salt
and
pepper
to
taste

1/4
teaspoon
paprika
Directions
1.
Place
egg
in
a
saucepan
and
cover
with
cold
water.
Bring
water
to
a
boil
and
immediately
remove
from
heat.
Cover
and
let
eggs
stand
in
hot
water
for
10
to
12
minutes.
Remove
from
hot
water,
cool,
peel
and
chop.
2.
Place
the
chopped
eggs
in
a
bowl,
and
stir
in
the
mayonnaise,
mustard
and
green
onion.
Season
with
salt,
pepper
and
paprika.
Stir
and
serve
on
your
favorite
bread
or
crackers.
4
Easy
Ways
to
Prepare
Oats
Hot
cereal
Put
oats
and
skim
milk
in
a
pot
and
simmer
until
thickened.
Add
almonds,
raisins
and
apple
sauce
(or
other
ingredients
you
like).
You
can
cook
a
large
pot
and
store
it
in
the
fridge.
Reheat
it
in
the
morning
for
a
quick
breakfast.
Snack
Bar
Mix
together
oats,
cake
mix,
and
melted
margarine.
Press
1/2
of
the
oats
mixture
evenly
into
a
pan.
In
a
separate
bowl,
mix
jam
with
water,
and
spread
over
the
crust.
Sprinkle
the
remaining
oat
mixture
evenly
over
the
top.
Bake
for
20
minutes
Dessert
Use
oat
flour
or
substitute
1/2
of
the
flour
with
oats
when
baking
cakes,
cookies
and
bread.
Meatloaf
Mix
ground
turkey,
rolled
oats,
eggs,
onion
and
milk
together
with
your
hands.
Season
with
balsamic
vinegar,
salt,
pepper
and
rosemary.
Press
it
in
a
pan
and
bake
for
an
hour.
DO
YOU
KNOW…?
Studies
show
that
soluble
oat
fiber
helps
decrease
blood
cholesterol
and
fight
heart
disease,
especially
in
people
with
high
cholesterol
(above
220mg/dl).
COOKING
TIPS
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
Soak
old‐fashioned
oats
in
water
first
to
shorten
cooking
time.
If
you
are
in
a
hurry
to
work
or
school,
use
1‐
minute
oats
or
instant
oatmeal.
Nutrition
Counseling
Center
DO
YOU
KNOW…?
Spinach
is
rich
in
oxalate,
which
can
react
with
calcium
and
precipitate
when
it
is
too
concentrated
in
body
fluids.
People
with
kidney
disease
should
limit
intake.
COOKING
TIPS
Wash
spinach
thorough
to
remove
the
dirt
when
eaten
raw.
Oxalate
in
the
spinach
can
be
reduced
by
quick
boiling
(1
minute)
Do
not
store
cooked
spinach
because
it
cannot
be
kept
for
very
long.
4
Easy
Ways
to
Prepare
Spinach
Salad
Combine
spinach,
sliced
strawberries,
almonds
in
a
large
bowl.
Add
vinegar
dressing
and
toss
evenly.
Pasta
Layer
lasagna
with
frozen
chopped
spinach,
mozzarella
cheese,
ground
meat
and
tomato
sauce.
Bake
for
an
hour.
Casserole
Combine
spinach,
onion
soup
mix
and
sour
cream.
Spoon
into
greased
casserole
dish
and
top
with
cheese.
Bake
for
25
minutes.
Soup
Combine
the
spinach
and
chicken
broth.
Heat
to
boiling,
then
reduce
heat
to
low.
Stir
in
tortellini,
and
simmer
for
10
to
15
minutes.
Season
with
basil,
garlic
powder,
salt,
and
pepper.
Cream
of
Broccoli
Ingredients
(Make
3
servings)

1
(10
ounce)
package
frozen
chopped
broccoli

1
(10.75
ounce)
can
condensed
cream
of
mushroom
soup

1
1/4
cups
milk

8
ounces
processed
cheese
food
(eg.
Velveeta)

salt
and
pepper
to
taste
Directions
1.
Prepare
broccoli
according
to
directions.
Drain
off
excess
water.
2.
Add
cream
of
mushroom
soup
and
one
can
of
milk
to
broccoli.
Stir
and
heat
thoroughly
on
low.
3.
Add
cheese,
stirring
until
melted.
Add
salt
and
pepper
to
taste.
Your
quick
and
creamy
soup
is
ready
to
serve!
DO
YOU
KNOW…?
Out
of
all
the
cooking
methods,
steaming
causes
the
least
leaching
of
nutrients.
Boiling
results
in
a
loss
of
about
50%
folate
in
the
broccoli.
COOKING
TIPS
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
Dip
raw
broccoli
in
sour
cream
or
hummus.
Add
chopped
broccoli
florets
to
omelets.
Purchase
frozen
broccoli
for
longer
storage.
Nutrition
Counseling
Center
DO
YOU
KNOW…?
The
quality
of
protein
in
soybeans
is
comparable
to
egg
protein,
containing
all
the
9
essential
amino
acids.
Soy
foods
are
available
in
many
forms,
e.g.
soymilk,
edamame
(soy
beans),
tofu,
soy
yogurt
and
ice‐cream,
and
veggie
burger
patties.
COOKING
TIPS
Replace
white
flour
with
soy
flour
to
increase
protein.
Pre‐soaked
dried
soybeans
so
that
they
can
be
cooked
faster.
Add
soybeans
to
salad,
stew
and
soup.
Tofu
and
Shrimp
Soup
Ingredients
(Make
6
servings)

1
tablespoon
vegetable
oil

8
ounces
tofu,
diced
small

2
cloves
garlic,
minced

1/3
cup
frozen
peas,

1
(1/2
inch)
piece
fresh
thawed
ginger
root,
minced

1
teaspoon
salt

6
ounces
raw
small
shrimp,

1/2
teaspoon
black
pepper
shelled
and
deveined

1
tablespoon
cornstarch

1
quart
chicken
stock
Directions
1.
Heat
the
oil
in
a
large
saucepan
or
wok
over
high
heat.
Cook
the
garlic
and
ginger
until
fragrant
and
lightly
browned.
2.
Stir
in
the
shrimp,
and
stir
fry
until
cooked,
then
remove
and
set
aside.
Pour
in
the
chicken
stock
and
bring
to
a
boil.
3.
Reduce
heat
to
medium,
add
the
tofu
and
peas,
season
with
salt
and
pepper,
then
return
to
a
simmer.
4.
Mix
cornstarch
with
a
little
water
to
form
a
thin
paste.
Stir
cornstarch
into
the
soup
and
continue
to
simmer
until
clear
and
thickened,
about
1
minute.
Stir
the
shrimp
back
into
the
soup
and
serve.
Fluffy
Hot
Chocolate
Ingredients
(Make
4
servings)

8
teaspoons
sugar

4
teaspoons
unsweetened
baking
cocoa

4
cups
skim
milk

1
1/2
cups
miniature
marshmallows

1
teaspoon
vanilla
extract
Directions
1. In
a
saucepan,
combine
the
first
four
ingredients.
Cook
and
stir
over
medium
heat
until
the
marshmallows
are
melted,
about
8
minutes.
Remove
from
the
heat;
stir
in
vanilla.
Ladle
into
mugs.
DO
YOU
KNOW…?
A
serving
of
dark
chocolate
(37g)
provides
4
times
or
more
antioxidant
power
than
a
typical
serving
of
fruits
or
vegetables.
Choose
chocolate
that
contains
at
least
65%
cocoa.
COOKING
TIPS
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
Purchase
individually
wrapped
dark
chocolate
as
snacks.
Use
100%
unsweetened
cocoa
powder
when
baking
cakes
and
bread.
Nutrition
Counseling
Center
Ways to Help Your Kids Eat More Healthy Foods
Whole grain
Let the kid put mustard, turkey and lettuce on whole wheat tortilla and roll it up.
Make peanut butter and jelly sandwich on whole-grain bread. Cut out the kid’s
favorite shape using a big cookie cutter.
Dip a banana in yogurt. Roll in crushed whole-grain cereal and freeze.
Beans
Spread celery sticks with hummus. Top with chopped carrots or sweet peppers.
Use shredded cheese to make a smiley face on top of hot chili and let it melt.
Healthy Oils
Sauté chunk vegetables and meat with olive oil. Thread them in a wooden skewer.
Sneak olives into sandwiches and salad.
Fish
Mix flaked salmon with mashed potatoes. Press into different shape and bake.
Stuffed Seashell: Tuck tuna into pasta shell and top with tomato sauce.
Nuts
Combine peanut butter and cornflakes in a bowl. Shape into balls and roll in crushed
almonds.
Fish in a Hassle: Mix your kid’s favorite nuts with cereals, raisins and Goldfish crackers.
Flaxseeds
Add ground flaxseed to milkshake and blend well.
Dirty Mud: Mix ground flax and honey to a slurry. Let the kid spread it on wheat bread.
Avocado
Dip baby carrots in guacamole.
Cut the avocado into halves and stuffed with your kid’s favorite salad.
Sweet Potatoes and Winter Squash
Substitute French Fries with oven-baked sweet potato fries.
Sweet Potato Chips: Slice sweet potatoes into thin slices, bake in oven until crispy.
Spoon out the inside of spaghetti squash and cook it like spaghetti. Hide chopped zucchini
and Italian sausage in it and ask your kid to find them.
Berries
Make a rainbow salad by combining berries of different color. Squeeze Cool
Whip on top to create clouds.
Dip strawberries in chocolate.
Let your kid build his own dessert castle. Layer angle food cake with Cool Whip
and frozen berries. Make 3 – 4 layers.
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749
Nutrition
Counseling
Center
Tomatoes
Dip cherry tomatoes in low-fat dressing.
Dip baked potato wedges in tomato sauce.
Oranges
Stick a triangular flag on the orange segment to make it look like a sailing boat
Mix oranges and lemonade in a blender. Pour into popsicle mold, insert lollipop sticks and freeze.
Melons
Scoop melons into balls. To add color, use different kinds of melons.
Put cubes of melons on pretzel sticks.
Milk
Dip cookies in milk.
Add color and flavor to the milk by blending it with banana, strawberries or papaya.
Yogurt
Dip animal crackers in yogurt.
Mix berries in yogurt and freeze the mixture in ice cube trays.
Egg
Let your kid draw on the egg omelet with catsup.
Prepare breakfast together with your kid. Let him whisk the egg!
Oatmeal
Use raisins to make funny faces on the oatmeal.
Change the color of oatmeal by adding cocoa powder, strawberry syrup or grape jelly.
Spinach
Sneak pureed spinach into burger patties.
Mini Clown Pizza: Spread tomato sauce on a toasted English muffin. Paint the face white using mozzarella
cheese. Use chopped spinach as hair, olives as eyes and sliced tomatoes as mouth.
Broccoli and Cauliflower
Dip broccoli and cauliflower in sour cream.
Broccoli Forest: Stick broccoli flowerets into mashed potatoes.
Tofu
Substitute fast-food chicken tender with breaded tofu tender.
Tofu Pudding: Blend tofu with cocoa powder and maple syrup. Sprinkle
with marshmallow.
Dark chocolate
Coat strawberries, bananas, marshmallow with melted dark chocolate.
Drizzle dark chocolate on top of ice-cream.
To
make
an
appointment
with
a
Registered
Dietitian
call:
434‐243‐4749